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  • Writer's pictureJohn Fadel

Wednesday partner WOD. W/Booty

Mobility when you enter the gym

:30sec each

Child’s Pose

Shoulder to Floor (:30 Each Side)  

Wrist Stretches  

Kneeling Front Rack Stretch

Down Dog  

Up Dog

Couch Stretch (Each Side)

Pigeon Pose (Each Side)    

Spiderman Hold (Each Side) 


BB Hip thruster: 10min

Set up locations against the wall or rig

Building to a heavy set of 3

1:30 x 6 rounds building weight each round.

Pair up.


Tag you're it

2 rounds For Time: With a partner 95/65 lbs + 115/85

  • 12 Wall walks (you go I go)

  • 200 meter (Partner Run (together)

  • 34 Thrusters (you go I go.)

  • 400 meter Partner Run (together)

  • 34 Front Squats (you go I go)

  • 200 meter Partner Run (together)

  • 24 devil presses (you go I go) 50/35

  • 400 meter run

Split the work evenly. Break up the reps however you want.

Must complete one move before going onto the next.

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